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  6. Okra vs. Crab stick

Okra vs. Crab stick — In-Depth Nutrition Comparison

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What are the main differences between Okra and Crab stick?

  • Okra is richer in Manganese, Vitamin K, Vitamin C, Folate, Vitamin B1, and Fiber, while Crab stick is higher in Selenium, Phosphorus, and Vitamin B12.
  • Crab stick's daily need coverage for Selenium is 39% higher.
  • Okra is lower in Sodium.

We used Okra, raw and Crustaceans, crab, alaska king, imitation, made from surimi types in this comparison.

Infographic

Okra vs Crab stick infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
Okra
8
:
2
Crab stick
Crab stick
Contains more Calcium +530.8%
Contains more Iron +59%
Contains more Magnesium +32.6%
Contains more Potassium +232.2%
Contains less Sodium -98.7%
Contains more Zinc +75.8%
Contains more Copper +240.6%
Contains more Manganese +7063.6%
Contains more Phosphorus +362.3%
Contains more Selenium +3085.7%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Crab stick
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 31% 121% 8% 69% 10% 11% 2% 122%
Contains more Calcium +530.8%
Contains more Iron +59%
Contains more Magnesium +32.6%
Contains more Potassium +232.2%
Contains less Sodium -98.7%
Contains more Zinc +75.8%
Contains more Copper +240.6%
Contains more Manganese +7063.6%
Contains more Phosphorus +362.3%
Contains more Selenium +3085.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Okra
Okra
9
:
2
Crab stick
Crab stick
Contains more Vitamin A +∞%
Contains more Vitamin E +58.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B3 +61.3%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +65.4%
Contains more Folate +∞%
Contains more Vitamin K +7725%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B12 +∞%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Crab stick
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 8% 19% 12% 0% 30% 0% 72% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +58.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +566.7%
Contains more Vitamin B3 +61.3%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +65.4%
Contains more Folate +∞%
Contains more Vitamin K +7725%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Okra
Okra
1
:
4
Crab stick
Crab stick
Contains more Water +20%
Contains more Protein +294.8%
Contains more Fats +142.1%
Contains more Carbs +101.3%
Contains more Other +165.9%
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Crab stick
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more Water +20%
Contains more Protein +294.8%
Contains more Fats +142.1%
Contains more Carbs +101.3%
Contains more Other +165.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Okra
Okra
1
:
2
Crab stick
Crab stick
Contains less Saturated Fat -88%
Contains more Monounsaturated Fat +1517.6%
Contains more Polyunsaturated fat +429.6%
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Crab stick
34% 43% 23%
Saturated Fat: 0.216 g
Monounsaturated Fat: 0.275 g
Polyunsaturated fat: 0.143 g
Contains less Saturated Fat -88%
Contains more Monounsaturated Fat +1517.6%
Contains more Polyunsaturated fat +429.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Okra
Okra
0
:
4
Crab stick
Crab stick
Contains more Starch +929.4%
Contains more Sucrose +391.7%
Contains more Glucose +737.5%
Equal in Fructose - 0.62
Okra
19% 33% 17% 31%
Starch: 0.34 g
Sucrose: 0.6 g
Glucose: 0.32 g
Fructose: 0.57 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Crab stick
36% 30% 27% 6%
Starch: 3.5 g
Sucrose: 2.95 g
Glucose: 2.68 g
Fructose: 0.62 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +929.4%
Contains more Sucrose +391.7%
Contains more Glucose +737.5%
Equal in Fructose - 0.62

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Okra Crab stick
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Okra Crab stick Opinion
Net carbs 4.25g 14.5g Crab stick
Protein 1.93g 7.62g Crab stick
Fats 0.19g 0.46g Crab stick
Carbs 7.45g 15g Crab stick
Calories 33kcal 95kcal Crab stick
Starch 0.34g 3.5g Crab stick
Fructose 0.57g 0.62g Crab stick
Sugar 1.48g 6.25g Okra
Fiber 3.2g 0.5g Okra
Calcium 82mg 13mg Okra
Iron 0.62mg 0.39mg Okra
Magnesium 57mg 43mg Okra
Phosphorus 61mg 282mg Crab stick
Potassium 299mg 90mg Okra
Sodium 7mg 529mg Okra
Zinc 0.58mg 0.33mg Okra
Copper 0.109mg 0.032mg Okra
Manganese 0.788mg 0.011mg Okra
Selenium 0.7µg 22.3µg Crab stick
Vitamin A 716IU 0IU Okra
Vitamin A RAE 36µg 0µg Okra
Vitamin E 0.27mg 0.17mg Okra
Vitamin C 23mg 0mg Okra
Vitamin B1 0.2mg 0.03mg Okra
Vitamin B2 0.06mg 0.08mg Crab stick
Vitamin B3 1mg 0.62mg Okra
Vitamin B5 0.245mg 0mg Okra
Vitamin B6 0.215mg 0.13mg Okra
Folate 60µg 0µg Okra
Vitamin B12 0µg 0.57µg Crab stick
Vitamin K 31.3µg 0.4µg Okra
Tryptophan 0.017mg 0.075mg Crab stick
Threonine 0.065mg 0.285mg Crab stick
Isoleucine 0.069mg 0.23mg Crab stick
Leucine 0.105mg 0.607mg Crab stick
Lysine 0.081mg 0.707mg Crab stick
Methionine 0.021mg 0.261mg Crab stick
Phenylalanine 0.065mg 0.26mg Crab stick
Valine 0.091mg 0.286mg Crab stick
Histidine 0.031mg 0.156mg Crab stick
Cholesterol 0mg 20mg Okra
Trans Fat 0g 0.008g Okra
Saturated Fat 0.026g 0.216g Okra
Omega-3 - DHA 0g 0.028g Crab stick
Omega-3 - DPA 0g 0.001g Crab stick
Monounsaturated Fat 0.017g 0.275g Crab stick
Polyunsaturated fat 0.027g 0.143g Crab stick
Omega-6 - Linoleic acid 0.089g Crab stick
Omega-3 - ALA 0.008g Crab stick

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Okra Crab stick
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Okra
12%
Crab stick
Minerals Daily Need Coverage Score
30%
Okra
39%
Crab stick

Comparison summary

Which food is lower in Sugar?
Okra
Okra is lower in Sugar (difference - 4.77g)
Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 522mg)
Which food is lower in Cholesterol?
Okra
Okra is lower in Cholesterol (difference - 20mg)
Which food is lower in Saturated Fat?
Okra
Okra is lower in Saturated Fat (difference - 0.19g)
Which food is cheaper?
Okra
Okra is cheaper (difference - $11)
Which food is richer in minerals?
Okra
Okra is relatively richer in minerals
Which food is richer in vitamins?
Okra
Okra is relatively richer in vitamins
Which food is lower in glycemic index?
Crab stick
Crab stick is lower in glycemic index (difference - 50)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients
  2. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.